“Exercise is that part of body which connect
our body to our Soul”
Today everyone wants a flat belly but due to our busy seclude we are not able to go gym and do workout. Now a days we are also facing deadly virus COVID-19. Because of that we cannot go gym but we can maintain our body by doing workout at home. Today I will share 10 exercises which will help to reduce belly fact at home in one month. This exercise are effective and individual can prevent themselves by getting fat during this lockdown.
Mountain Climbers:- This exercise directly works on your core directly and also on the slew of body muscles. It helps to burn belly fat in a quick manner.
How to do it:- For mountain climber get into a high- plant position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in towards your chest and then bring it back to plant. After that bring your left knee towards your chest and take it back. Do the same for another side also. Repeat it in the 2- 3 sets with 8-10 repetition.
Vertical leg crunch: – The vertical leg crunch is similar to a regular crunch. But the difference between them is that in this exercise you required to keep your leg straight which makes the abs to work harder and also increase intensity to workout.
How to do it:- Lie down with hands behind your head, put your legs straight up with knees crossed. Now flex abs to lift head and shoulders off the floor, lay back down and keep legs extended in the air for 30 seconds. Do it 1-4 sets with 12-16 repetition.
Reverse crunch:- This exercise is known as one of the best exercise for flat belly and ranked in top 5 exercises. Which help to reduce and strengthening the core muscles.
How to do it:- Lie down on the floor with arms at your sides. Cross your feet and lift them off the floor so your knees will make 90 degree angle, now contract ab muscles and lift head and shoulders off the ground, exhale when you contract, inhale when you lower back down. Do 1-3 sets with 12-16 repetitions.
Bicycles:- This exercise will help you to burn hip muscles, activate the upper part of stomach and it also help to tone your thighs. This exercise is referred by all the fitness trainers.
How to do it:- Lie on the floor and keep your hand on our sides or behind the head. Lift both legs off the ground and bend your knees, bring your left knee close to your chest and keeping your left leg away, then take your left leg away and bring your right leg close to your chest. Keep doing it as you are paddling a bicycle. Do it 15 time for both and repeat it.
Crab toe touches:- Crab toe exercise help in development of your core strength, it also boost weight loss and speed up your metabolism.
How to do it:- Sit on the floor with your feet in front of you and knees bent, now place your hands behind you and left you hips off the mat, now bring your left hand up while simultaneously lifting your right leg up and touch your right foot with left hand and return to the position back. Do the same with another side. Do it 16 times and stop for few seconds and repeat it for 16 times.
sit ups:- Sit ups is also on of the best exercise for the flat belly. It helps in strengthening the stomach muscles and burn the fat.
How to do it:- Lie down on the floor, keep your hand behind your head. Now keep your lower body still in the same position and mov your upper body towards your knees, take a deep breath and exhale as you go up and inhale as you bring your body back to the floor. Take care of your arms that they are not pushing against your head too much. You have to use your stomach muscles to move up and down so make your neck strained during the exercise. Do it foe 10-15 times in 2 sets.
Lunge twist: This exercise is for reducing belly fat quickly. It also help in lower body exercise and strengthens your core. And it also help as warm-up exercise to get blood flow to many muscles at one time.
How to do it:- You need to stand on your legs with hip width. Bent your knees slightly. Now, left both your hands in front of you, make sure they are aligned with your shoulders and keep them parallel to the ground. Now make a lunge position with your left foot forward and twist your upper body to the left with your torso. Now try to reach your outstretched arms across your left side and think of pointing to the left from your belly button. Now move your arms slowly to the center and step forward with the opposite foot and twist to other side. Do it 10 times in the sets of 2.
Flatting your stomach successfully is all about burning our body fat and building muscls. And for this cardio exercises are best such as running, bicycling and walking because this exercises help in burning the fat and polish your body but this is not possible due to COVID-19. So this are some exercises which can help you to get your flat abs because flat abs are in style.
